hjayss

A great way to improve your pull-up strength is by doing
multiple sets of low reps. When most people do pull-ups
they will grab the bar and grind out as many reps as they
possibly can (usually not that many for most folks).

But rather then training to failure on a few sets, strive
to do 10 sets of 2 reps. The way it will go is you'll do
your first set of 2 reps. Rest 1 minute. Then do your
second set of 2 reps. Rest 1 minute. etc... until you
have completed 10 sets of 2 reps (i.e. 20 total pull-ups).

Even if you can't get all 10 sets of 2 reps at first,
just do as many sets of 2 reps as you can. Then for each
back workout push yourself to improve until you are able
to complete all 10 sets of 2 reps.

Once you can knock off 10x2 then add 1 rep to each set.
So you will work towards completing 10 sets of 3 reps.
Then 10 sets of 4 reps, etc. When you get to doing
10 sets of 5 reps (i.e. 50 total reps) keep the volume
close to the same and work on performing the reps with
fewer sets. (i.e. 9 sets of 6 reps, 8 sets of 7 reps,
7 sets of 8 reps, etc...)

1quick1

Sounds like a good idea to me. Didn't Arnold have something similar where he said to do 50 reps total with as many sets as it takes to hit 50?

Either way on a good day I can pull off 3 sets of 10 but I think I would like to try this because I want to be able to add weight soon.

SunGod

I'm in week 2 of basically doing what you just described, looking forward to seeing the results.

Big Guns

It's also a great way to keep your form strict which is more important than how many. Great info HJ

Michael

Gonna try that sometime

Big Guns

Oh sure the "Round tuit" syndrome!!! you'll do it now youngster
I think you'll like it Micheal

hjayss

hah ha ha I was thinking the same thing..yeah big mike hope you like em...

dtrain

looks like you been busy..another good one old man...

EricT

This is similar to the "density training" format I gave Sentinel to improve his pullups. But instead of adding volume you increase the density. In other words the total volume remains almost the same except you do it in less and less time.

So if your goal was to be able to complete 10 straight pullups you would double that to end up with 20 as in Hjayss's idea. Rest is always a minute between sets

So like this:
10x2 in 10 minutes (20 reps)
7x3 in 7 minutes (21 reps)
5x4 in 5 minutes (20 reps)
4x5 in 4 minutes (20 reps)
3x7 in 3 minutes (21 reps)
(at this point you could probalby bust out 10)

Tough to do and requires a holdover of some of the workouts. You can also split the difference sometimes between one step and another. Works well and I've used in on several occasions to increase reps with added weight. The good thing about it is even if you stop short of your goal you still get a good improvement in number of reps because you are working toward the goal of increased density which is what reppage is all about.

Just another idea I though I'd throw in.

Pfabrizi1

I'm going to do that tomorrow for back day. I really need to work on my pullups as well. And don't give me any of that "do it now youngster" stuff either

EricT

BTW, it occurs to me I forgot to mention that the density training is better for those who already have a little more ability. If you can only do a couple reps here an there, it's not going to be the best way. In that case Hjyass's one is probably a better bet. But if you can do, say three sets of 4 but are stuck and have been struggling with your count going up and down, then the density training may be a good idea. You can mold it to your ability and goals, of course by just increasing the rep goal and doubling it to start.

Didn't want anyone to think this was meant to be "here is a better idea". Just another way for when the circumstances fit.

Pfabrizi1

I see what you mean Eric. I'm pretty confident I can do 7 sets of 3, so I'm gonna try that out first. Both are great ideas. I believe Gaz posted something similar in an article, they were called target sets.

Richie_Awesome

It may work better to start with the 10x2 with a few lbs attached then jump to 7x3 and so on.

In the original post, you could also try adding weight rather than reps, or work up to 10x3 with a decent rest time and then add weight and lower volume over time. 10x3 + 10 lbs
10x3 + 15 lbs

8x3 + 20 lbs

6x3 + 25 lbs

5x3 + 30 lbs

3x3 + 35 lbs.

Then reset and start with 15-20 lbs for 10x3.

EricT

I think most people would want to be able to at least do 3 sets of 8 or so with bodyweight before they start piling on additional weight. At which point this thread would not be needed so much for them. There are reasons for it and one quick one I would point out in the potential for elbow problems...

If you think about it that would be like a beginner to bench pressing taking a weight they can only do for, say, 2 sets of 3 reps, and immediately loading up workout after workout while lowering volume. Once they are more advanced it may be good, but in the beginning it's a little much. Nothing against low reps with weight for pullups though, something I love to do.

1quick1, if I may, I noticed you said you can do 3X10. I honestly think that's enough if you want to add a little weigth. You are at the point where a little weight can actually help you add reps to bodyweight. Very few people ever get to ultra high reps on pullups and it certainly isn't necessary to be able to do 50 reps total before adding weight. And pullups, I have found, are just about the most unforgiving in terms of training environment. They seem to fluctuate widely with training stress and unless you are planning to prioritize them greatly, it could be a very frustrating experience to try to build up tons of endurance at BW and in the end, in terms of strength and muscular mass, a waste of time albeit an iimpressive feat in it's own right